Somatic Low Back & Psoas Release: Gentle Movements for Chronic Pain Relief

by Megan MacCarthy

"Discomfort and persistent pain in the low back can be caused by a shortened psoas muscle. The psoas (actually 2 large muscles that attach the trunk to the legs) connects to both sides of the lumbar spine. It's main muscular duty is to flex the hip (bring the thigh toward the abdomen). When the hip is taken into extension (think of your back leg when you walk), a psoas that is engaged and won't release can cause the lumbar spine to arch and shorten causing pain in the low back (hyperlordosis). The pain can also be in the front of the hip crease or even at the sits bone. Typically, the psoas is only tight on one side leading to further imbalance and discomfort."

Somatic Secrets for a Relaxed Low Back and Psoas Release

If you spend a lot of time sitting, you know that tight feeling in your low back. This is often linked to tension in a deep core muscle called the psoas—the main hip flexor that attaches directly to all five lumbar vertebrae.

This video from Megan MacCarthy offers a set of gentle, somatic movements designed to address this common issue.

The practice begins by finding a comfortable constructive rest position on your back and using a self-assessment: slowly sliding one leg out to check if your low back arches or if you feel tightness in the front of the thigh [01:19].

The core of the practice is the Pelvic Rock and Tilt [02:45], which uses an active, abdominal breath to gently arch and curl the spine:

• Inhale: Arch the back, expanding the belly, and contract the low back slightly.

• Exhale: Flatten the low back and lower ribs into the floor, contracting the abdominal wall.

From this foundation, the movement is extended to one leg at a time, adding an arm extension to involve the upper body (specifically the shoulder blade and mid-back) to promote full-body lengthening on that side [08:47]. The goal is to move from the torso while keeping the extended arm and leg relaxed, allowing the body to reset its default tension patterns.

By finding symmetry and releasing tension, these simple movements offer a powerful way to soothe chronic low back pain related to a tight psoas.